Choosing A Healthy Breakfast
Video taken from the channel: LivingHealthyChicago
THIS IS WHAT AN ATHLETE’S BREAKFAST SHOULD LOOK LIKE
Video taken from the channel: Sheldon Tweedie
Breakfast for Athletes
Video taken from the channel: Stamford Hospital
Skipping Breakfast is Bad? New Study Results
Video taken from the channel: Thomas DeLauer
Should You Skip Breakfast?
Video taken from the channel: Paul Revelia
Should You Eat Breakfast Before You Run In The Morning?
Video taken from the channel: Lone Endurance
What Athletes Eat Before They Compete
Video taken from the channel: As/Is
But if food first thing grosses you out or you wake up feeling full, then skipping breakfast might be your best bet. Force feeding only leads to consuming excess calories and ignoring your body’s natural hunger cues. The temptation to skip breakfast for a few precious minutes of sleep is understandable, and for athletes, to their own detriment. When we wake up in the morning our body is dehydrated from an evening of mouth-breathing water vapor.
Glycogen stores are basically empty. Our metabolism is running on idle. “An athlete who is eating relatively healthy is not going to gain an edge by skipping breakfast,” says sports nutritionist Barbara Lewin. Without that fuel, endurance athletes lack the get-up-and-go to push themselves as hard. A hungry athlete’s muscles won’t respond as well either.
If you have a good grasp on your fitness and eating habits and just simply do not enjoy breakfast, don’t feel bad about skipping it. There is plenty of time throughout the day to get the calories and nutrients your body and mind need without cramming it in as soon as you jump out of bed. Breakfast, we’re often told, is the most important meal of the day. It certainly seems that way to me – I can’t imagine making it to noon without eating. But the literature is much more mixed.
Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders. I commonly counsel athletes who skip breakfast, grab only a light lunch, train on fumes, gorge at dinner and snack on “junk” until bedtime. Whether you break your fast first thing in the morning or much later in the day, our athletes agree that a kick-ass first meal should deliver the energy and nutrients you need to tango with your day’s to-do list. If you want to train like an athlete, or aspire to.
I recommend skipping breakfast daily and break your fast 6-8 hours after you wake up. The reason for this is that it is easier to fall asleep at night if you are satiated rather than hungry. More sleep translates into better recovery.
When it comes to athletes, a decent breakfast should contain 500-750 calories, consisting of roughly 50% carbs, 30% from protein and 20% from healthy fats. Ideal carb sources are fiber-loaded fruits and vegetables, whole grain cereals and whole grain breads; to meet the protein and healthy fat requirements, opt for nuts, seeds, eggs, peanut. Whether you eat or skip breakfast has no effect on the amount of calories you burn throughout the day.
This is a myth.
List of related literature:
|from Practical Applications in Sports Nutrition|
|from Marathon: The Ultimate Training Guide|
|from Beyond Training: Mastering Endurance, Health & Life|
|from Practical Applications In Sports Nutrition BOOK ALONE|
|from The Feed Zone Cookbook: Fast and Flavorful Food for Athletes|
|from Encyclopedia of Sports Medicine|
|from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis|
|from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition|
|from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy|
|from Applying Educational Psychology in Coaching Athletes|